Move Through Menopause
Movement eases menopause symptoms, boosts mood, and supports long-term health — stay gently active and listen to your body.
1 min read
Exercise can be a powerful tool during menopause. It helps ease symptoms, supports physical and mental health, and reduces the risk of age-related conditions.
Benefits of staying active include:
- Fewer and less intense hot flushes
- Improved mood, sleep, and energy
- Stronger bones and reduced risk of osteoporosis
- Better heart health and blood sugar control
- Supports weight management and muscle strength
Aim for a mix of cardio, strength training, and gentle movement like yoga. Choose activities you enjoy and be kind to yourself through shifting energy and body changes.
Related guides
- GuideDisability and limited mobilityYou can start small and you can start seated: some activity is better than none. Shape activity around what your body can do now, build up gradually, and look to local councils, leisure centres and charities for adapted classes and equipment.
- GuideDuring and after cancer treatmentBeing active during and after cancer treatment can ease tiredness, anxiety and low mood, and can improve quality of life. It's generally safe. If you're inactive, start with 5 to 10 minutes of walking a few times a day and build up, and ask your cancer team what suits you.
- GuideDiabetesAerobic, resistance and combined exercise each tend to lower blood glucose a little in adults with type 2 diabetes, and no single type is clearly best. Choose activity you can repeat, such as walking, add some strength work, and ask your doctor, a dietitian or a diabetes organisation about food.
- GuideReturning after illness or surgeryStart with gentle movement and build up slowly. After surgery, hospital teams encourage sitting up or standing on the day of the operation and short walks soon after. After a long illness, begin with small amounts. Ask your hospital team or doctor what is right for you.
- GuideArthritis and joint painExercise is recommended for most people with arthritis and joint pain, and it tends to ease pain by a modest amount. Start small, choose movement you can keep doing, and build up slowly. Tai chi has the strongest case among mind-body practices for knee or hip osteoarthritis.
- GuideHeart and lung conditionsFor most people with a heart or lung condition, being active is helpful, and building up slowly is the key. After a heart attack, stroke or new heart failure, a supervised rehabilitation programme is the best way to start. For COPD, pulmonary rehabilitation and step goals can help.
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